Dr. Jade Teta is an integrative physician specializing in natural health, fitness and body transformation. He completed his undergraduate training at North Carolina State University, earning a bachelors of science in biochemistry. He then went on to study at Bastyr University in Seattle, Washington completing his doctorate in naturopathic medicine.
Dr. Teta has worked in the fitness and weight loss fields for over 25 years, and is the developer of the rest-based training system for personal training and group exercise. He is also the co-founder of the international health, fitness and weight loss company, Metabolic Effect. His background in natural medicine, along with his fitness and life coaching expertise, has defined his healthcare specialties of hormonal weight loss, functional medicine approaches to chronic disease and psychology and self-development.
Books Discussed in this Episode
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Cocoa powder: it’s a powerhouse nutrient but it’s low calorie and can help us quench cravings.
#1 Health Tip
There is no such thing as a “diet that you find; you create the perfect diet.” Do what works for you. Stop following the one-size fits all protocols and find what works for you.
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2:37 Recent Evolution in the Fitness World: The trendy thing now is primal/paleo movement and metabolic conditioning with very high fat and very low carb. Dr. Teta is hoping to start a trend of individualized movement and diet. One size does not fit all.
4:22 Step 1 in Creating an Individual Diet: We all want clear direction, but compiled lists of what to eat or not to eat, will not work for us. The first step is to let go of your biases. You will not find the perfect diet. Your perfect diet is one that you create. This means trial and error and it means doing some detective work. You look at how your program makes you feel as far as hunger, energy, cravings, mood, and exercise performance and recovery. Dr. Teta’s acronym for this is HEC (hunger, energy, and cravings).
7:17 Step 2 Keep your HEC in Check: When your HEC (hunger, energy, cravings) are not in check, you need to determine what is missing in your diet plan. When your HEC is out of check, raise fiber, water and protein-based foods.
7:38 Step 3 Your Blood Labs Should Be Improving: Your sugar levels, triglycerides, cholesterol, Hemoglobin A1C, and other measurements should be improving with your program.
8:01 Step 4 Body Composition Improvement: You should be seeing your body composition moving in the direction that you want.
10:32 Intermittent Fasting/Skipping Breakfast: It works for some people. Research and experts do not speak for you and your body. Research is not meant for the individual. It is meant for the average. Experts say it works for them. They should also say, see if it works for you.
11:32 Dr. Teta and His Hero, Bruce Lee: Bruce Lee said, absorb what is useful. Discard what is not. Add what is uniquely your own. Dr. Teta learned to apply this to new diets and programs, creating his personal program/diet. Every facet of you, metabolically, functionally, psychologically, and physically, is unique and needs to be honored. It won’t show up in a book.
15:42 Muscle is an Endocrine Organ: Muscles release hormones and other chemicals, sending signals every time you move. Most are myokines: myo meaning muscle and kine meaning signaling molecule. Your muscles are not just burning calories; they are sending signals to the rest of your body. They tell your brain things like be hungry or don’t be hungry. They tell your fat cells to burn fat or to conserve energy. They tell your liver to release glycogen. Some of the signals sent are anti-inflammatory.
16:59 HEC (Hunger, Energy, & Cravings) and Exercise: The way you move, how intensely you move, how long you move, and how frequently you move, will be beneficial or detrimental unique to you as well. For example, some of us do well with cardio. For others, our HEC is out of check, and perhaps we become easily injured or we force our bodies to consume our muscle.
18:44 Body Composition: We want to build our muscle to amplify muscle signaling molecules. We want to hold onto our muscle by burning fat instead. To achieve this, most people will need to have resistance training as the dominant component in their workout. The exercise you like to do may not be the exercise that helps your body composition.
20:40 Movement vs Exercise: There is a difference between exercise and movement. You can sit at your desk all day and then exercise for 30 minutes in the evening or you can keep moving all day. If you move and keep physically active all day, according to research, you are better off as far as body composition. With more movement, more beneficial chemicals are released from your muscles.
21:50 Regaining Lost Weight: Nearly 95% of us, will regain our lost weight within 5 years. A large portion of us will regain it within one year. When you diet, you lose muscle mass. You lose it by cutting too many calories, doing too much exercise, too much cardio and cutting your carbs too low. When you lose muscle, you put your results on a metabolic credit card. You will have short term gain, but you will suffer long term penalties and regain the weight.
25:28 Burning Stubborn Fat: We are not talking about spot reduction. We are talking about the idea of burning stubborn fat. On women, it is generally around the hips, butt, thighs, back of the arms and abdomen. On men, it is generally around the abdomen. Our fat cells have two types of receptors on them: beta receptors and alpha receptors. When our hormones bind to beta receptors, they speed fat loss. When our hormones bind to alpha receptors, they slow fat loss. Stubborn fat has more alpha receptors than beta receptors. When you lose weight, you may do so in some areas as opposed to others.
26:55 Eat Less/Exercise More: When you lose weight by eating less and exercising more, you become a smaller mushier pear shape or apple shape. You are mushier, because you have burned muscle. We want to speed the fat burning in stubborn fat so it is more aligned with the rest of the body.
28:35 Stop Dieting: That is the first step in burning stubborn fat. Dieting, to Dr. Teta, means eating less and exercising more. This stimulates alpha receptor activity by suppressing thyroid function and raising cortisol levels. It also increases insulin sensitivity, which would appear to be beneficial. However, all of these things together, amplify alpha receptor activity.
29:43 An Alternative to Eat Less/Exercise More: You can still create a small calorie deficit when you eat less and exercise less or eat more and exercise more. Your body adapts quickly, so you alternate between the two. You can tell when your body has adapted because your HEC (hunger, energy, cravings) check and slowing of fat loss will tell you. This is the second step.
31:40 Supplementation Support: The third step is not necessary, but it can effectively support the loss of suborn fat. Green tea and coleus forskohlii can help suppress alpha receptors if you have stopped dieting and you are alternating eat more/ exercise more and eat less/exercise less.
33:41 Where Do We Start? Dr. Teta recommends a stress detox. Stress is registered in the body any time you have an imbalance. Those of us, who eat more and exercise less or eat less and exercise more, are out of balance. Your body is seeking balance. The indicator for this is HEC (hunger, energy, cravings). To do the stress detox, eat less and exercise less for a while. Do some walking and maybe occasional resistance training. It will take a few or many weeks for your HEC to get in check. That will be your indicator that you are ready to move to step 2. Being able to switch from one model to another, takes trial and error as you become attuned to your body.
39:56 Gut Hormones and Your Metabolism: Our gut microbiome is like another organ in our body. There are more cells and bacterial cells in our gut than in the rest of our body. Gut bacteria are constantly sending signals. We want to maximize our gut bacteria signals to improve our HEC (hunger, energy, cravings) and minimize inflammation. We can be savvy about what we put in our system to send the signals we want. Protein, fiber and water are what we can consume to cue our gut hormones to serve us. This would be in the form of vegetables/fruits and protein powder or lean clean proteins. After we have our protein, fiber and water on board, we can begin to determine our balance of starch and fats. Cocoa has many bioactive compounds that raise serotonin, GABA and dopamine and stimulate pleasure centers in the brain. It helps to stave off cravings. Cocoa is powdered cocoa bean not chocolate, which contains fat and sugar. Dr. Teta has a cocoa product called Craving Cocoa, with contains branch chain amino acids. These amino acids, like MTOR, help us to stabilize our blood sugar, help us to make ketones, send signals to the brain to dampen hunger and help with muscle development. They speak to the lining of our gut and provide prebiotics to our gut bacteria. Consuming this over time can help with your HEC.
45:58 Cravings: Cravings are both biochemical and behavioral. It is impacted by brain chemistry and hormones. However, if you see someone eating something delicious, you want to eat it too. If you eat out of boredom, or habit, improving the biochemical process will help. But, you will need to work on the behavioral component as well.
48:45 Dr. Teta’s Herb, Nutrient, or Botanical That He Cannot Live Without: Cocoa powder would be his choice. It is the best at quenching cravings and hunger. It is a powerhouse biochemically that people like and use. It is a shotgun approach for health.
50:37 Dr. Teta’s Health Tip for Americans: You will not find a perfect diet. You can only create the perfect diet. Do what works for you. You must understand your physiology. One person’s fat loss food is another person’s fat storage food.